No53R PRICE 23 CENTS 



M3 

1920 
Copy 1 



I 



Red Cover Series'" of AIMeUc Handbooks 




TENSING 

EXERCISES 




EDWARD B.WARMAN 



iiiiiiiiiiniiiiiniiiiiiiiiiiiiiiiiniiiiiiiiiiiiiiiniiiiiiiiniiiiiniiiiiniiiiiiniMiiiiiiiiiiiiniiiiiniiMiiiiiiinniiiiiHiiniiiii 

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiniiiiiiiiiiiiin^ 



American Sports Publishing Co 

„.'.,„„MMi|, 21 Warren street. New YorK (rx>i!i 




THE ,S 

TRADE MMk,QU^ITt AND jS ELLIN G I 

.THE.SQUpi.FOONDATip^^ 



FOR OUR CUSTOMERS 

THIS ORDER BLANK 

IS FOR YOUR CONVENIENCE 

YOU PURCHASED THIS BOOK AT 



\'^ also sell a complete line of Spalding 
Athletic Goods as well as all the 
books of the Spalding Athletic Library. 

CONSULT THE FULL LIST 

FOR OTHER BOOKS ON ATHLETICS 



When ordering Athletic Goods use this 
sheet. Simply tear it out along dotted 
line, fill in your wants on the reverse 
side, and mail it with the price as noted. 

SEE THE OTHER SIDE 



Gtntl 



emen 



Enclosed please find $. 



for which send me the articles listed below: 



Utt 
Number 


Quantity 


Description of Article 


Price 
































































































' 














f 


/«.. „U.^ J.\ 



SPALDING ATHLETIC LIBRARY 

SPALDING OFFICIAL ANNUALS 

No. 9. SPALDING'S OFFICIAL INDOOR BASE BALL GUIDE. . Price 10c. 
No. 12 A. SPALDING'S OFFICIAL ATHLETIC RULES (A. A. U.). . Price 10c. 
No.lR. SPALDING'S OFFICIAL ATHLETIC ALMANAC. . . . Price 25c. 

No. 3R. SPALDING'S OFFICIAL GOLF GUIDE Price 25c. 

No. 6. SPALDING'S OFFICIAL ICE HOCKEY GUIDE Price 25c. 

No. 7 A. SPALDING'S OFFICIAL WOMEN'S BASKET BALL GUIDE. Price 25c. 
N0.55R. SPALDING'S OFFICIAL SOCCER FOOT BALL GUIDE. . Price 25c. 

^0. 57R. SPALDING'S LAWN TENNIS ANNUAL Price 25c. 

m. 59R. SPALDING'S OFFICIAL BASE BALL RECORD. . . . Price 25c. 

No. lOOR. SPALDING'S OFFICIAL BASE BALL GUIDE Price 25c. 

No. 200R. SPALDING'S OFFICIAL FOOT BALL GUIDE Price 25c. 

No. 700R. SPALDING'S OFFICIAL BASKET BALL GUIDE. . . . Price 25c. 
No. IC. SPALDING'S OFFICIAL BASE BALL GUIDE CKdf.^-) , Price 25c. 

(Prices subject to change without notice.) 



Specially Bound Series of Athletic Handbooks 

In flexible binding. Mailed postpaid on receipt of 

75 cents each number. 

No. 503K. HOW TO TLAY I-OOT BALL 

No. 504 L. AKT OF SKATING 

No. 505L. GET WKLL — KEEP WELL 

No. 50GL. HOW TO LIVE 100 YEARS 

No. oOTL. HOW TO WllESTLE 

No. 50J)L. IJOXlNli 

No. r.ioL. i)u:mij bkll exercises 

No. 511L. JIU JITSL 

No. fiisL. si'ioiJi) s\vim:ming 

No. 5I8L. WINTER SPORTS 

No. .'SML. now TO HOWL 

No. 516L. .SCHOOL TACTICS AND MAZE RUNNING- CHIL- 
DREN'S GAMES. 

No. r.!7L. TEN AM) TWENTY MINLTE EXERCISES 

No.r,18L. INDOOR AND OIJTDOOK (;VMNASTIC GAMES 

No. 51{)L. SPALDING'S OFFICIAI. BASE BALL GCIDE 

No. 5201.. SPALDING'S OFFICIAL FOOT BALL GUIDE 

No. 531L. SPALDING'S OFFICIAL BASKET BALL GUIDE 

No. 522L. (iOLF YOU (illH.r 

N0.523L. HOW TO PLAY BASE BALL; HOW TO MANAGE 
A TEAM. ETC. 

No. .524L. SPALDING'S LAWN TENNIS ANNUAL 

No. 525L. HOW TO PITCH. 

No. 526L. HOW TO B.Vr 

In addition to above, any 25 cent "Red Cover" book listed in 
>5palding's Athletic Library will be bound in flexible binding- for 
10 cents each: or any two 10 cent "Green Cover " or "Blue Cover" 
books in one volume for 75 cents. 



(Continued on the next page.) 



ANY OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 

7.13-20 



SPALDING ATHLETIC LIBRARY 

Red Cover Scries, 25c. Blue Cover Series, 10c, Green Cover Series, 10c. 



Group I. Base Ball 

' 'Blue Cover " Series, each number 10c. 

No. 202 How to Play Base Ball 

No. 219 Ready Reckoner of Base Ball 

Percentages 
No. 224 How to Play the Outfield 
No. 225 How to Play First Base 
No 226 How to Play Second Base 
No. 227 How to Play Third Base 
No. 228 How to Play Shortstop 
No. 229 How to Catch 
No. 232 How to Run Bases 
No. 350 How to Score [ners") 

No. 365 Base Ball for Boys ("Begin- 
No. 9 Spalding's Official Indoor 

Base Ball Guide 
"Red Cover " Series, each number 25c. 
No. .'iQR. Official Base Ball Record 
No. 79R. How to Pitch 
No. 80R. How to Bat 
No. 81R. How to Umpire 
No. 82R. Knotty Base Ball Problems 
r How to Organize a Base Ball 

I League 
How to Organize a Base Ball 
Club 
^^«QT? *! How to Manage a Base Ball 
^'^^ \ Club 

How toTrain a Base BallTeam 
I How to Captain a Team 
LTechnical Base Ball Terms 
No. lOOR. Spalding's Official Base Ball 

Guide 
No. IC Spalding's Official Base Ball 
Guide. Canadian Edition 

Group II. Foot Ball 

Red Cover " Series, each number 25c. 
No. 200R. Spalding's Official Foot Ball 

Guide 
No. 47R. How to Play Foot Ball 
No. 55R. Spalding's Official Soccer 

Foot Ball Guide 
No. 39R. How to Play Soccer 

Group III. Tennis 

"Blue Cover" Series, each number 10c. 

No. 157 How to Play Lawn Tennis 

"Red Cover' Series, each number 25c. 

No. 2R. Strokes and Science of Lawn 
Tennis 

No. 26R. Official Handbook National 
• Squash Tennis Association 

No. 42R. Davis Cup Contests in Aus- 
tralasia 

No. 57R. Spalding's Lawn Tennis 
Annual 

No, 76R. Tennis for Girls 

No. 84R. Tennis Errors and Remedies 

No. 85R. How to Play Tennis; for Girls 
(Continued on the next page. Prices 



Group IV. Golf 

"Green Cover'' Series, each number 10c. 
No. 2P. How to Learn Golf 
"Red Cover" Series, each number 25c. 
No. 3R. Spalding's Official Golf 

Guide 
No. 4R. How to Play Golf 
No. 63R. Golf for Girls 

Group V. Basket Ball 

"Blue Cover'' Series, each number 10c. 
No. 7a Spalding's Official Women's 

Basket Ball Guide 
No. 193 How to Play Basket Ball 
'Red Cover " Series, each number 25c. 
No. 700R, Spalding's Official Basket 
Ball Guide 

Group VI. Skating and Winter Sports 

"Blue Cover " Series, each number 10c. 

No. 14 Curling 

"Red Cover" Series, each number 25c. 

No. 6 Spalding's Officiallce Hockey 

No. 8R. The Art of Skating [Guide 

No. 20R. How to Play Ice Hockey 

No. 28R, Winter Sports 

No. 72R, Figure Skating for Women 

Group VII. Track and Field Athletics 

"Blue Cover'' Series, each number 10c. 

No. 12a Spalding's Official Athletic 
Rules (A. A. U.) 

No. 27 College Athletics 

No. 87 Athletic Primer 

No. 156 Athletes' Guide 

No, 182 All Around Athletics 

No, 255 How to Run 100 Yards 

No. 317 Marathon Running 

No. 342 Walking for Health and Com- 
petition 

"Green Cover" Series, each number 10c. 

No. 3P, How to Become an Athlete 
By James E, Sullivan 

No, 4P. How to Sprint 

"Red Cover" Series, each number 25c. 

No, IR. Spalding's Official Athletic 
Almanac 

No. 45R. Intercollegiate Official Hand- 
book 

No, 48R. Distance and Cross Country 
Running 

No. 70R. How to Become a Weight 
Thrower 

No. 77R. A. E. F. Athletic Almanac 
and Inter-Allied Games. 

No. 88R. Official Handbook Canadian 
A.A.U. 

subject to change without notice.) 



^^Y OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 

7-19-20 



SPALDING ATHLETIC LIBRARY 

Red Cover Series, 25c. Blue Cover Series, 10c. Green Cover Series. 10c. 



Group VIII. School Athletics 

"Blue Cover" Series, each number 10c. 
No. 246 Athletic Training for School- 
boys 

"Red Cover" Series, each number 25c. 
No. 61R. School Tactics and Maze Run- 
ning: ; Children's Games 
No. 66R. Calisthenic Drills and Fancy 

Marching' and Physical Training for 

thf School and Class Room 
No. 74R. Schoolyard Athletics 

Group IX. Water Sports 

"Blue Cover " Series, each number 10c. 
No. 128 How to Row 
No. 129 Water Polo 

"Red Cover" Series, each number 25c. 

No. 36R. Speed Swimming 

No. 37R. How to Swim 

No. 60R. Canoeing and Camping 

rr«nn Y Alhlctic Games for 

uroup A. Women and Girls 

"Blue Cover " Series, each num.ber 10c. 
No. 7a Spalding's Official Women's 

Basket Ball Guide 
"Red Cover" Series, each number 25c. 
No. 38R. Field Hockey 
No. 41R. Newcomb 
No. 63R. Golf for Girls 
No. 69R. Girls and Athletics 

Group XL Lawn and Field Games 

"Blue Cover " Series, each number 10c. 
No. 170 Push Bali 
No. 180 Ring Hockey 
No. 199 Equestrian Polo 
No. 201 How to Play Lacrosse 
"Red Cover" Series, each number, 25c. 
No. 6R. Cricket, and How to Play It 
No. 43R. Archery, R o q u e , Croquet, 
English Croquet, Lawn Hockey, 
Tether Ball, Clock Golf, Golf-Croquet, 
Hand Tennis, Hand Polo, Wicket 
Polo, Badminton, Drawing Room 
Hockey, Garden Hockey, Basket 
Goal, Pin Ball, Cricket 
No. 86R. Quoits, Lawn Bowls, Horse- 
shoe Pitching and " Boccie." 

Group XII. Miscellaneous Games 

"Blue Cover" Series, each number 10c. 
No. 13 American Game of Hand Ball 
No. 364 Volley Ball Guide— new rules 
"Red Cover" Series, each number 25c 
No. 49R. How to Bowl 
No. 50R. Court Games 



Group XIII. Manly Sports 

"Blue Cover" Series, each number 10c. 

No. 282 Roller Skating Guide 

"Red Cover" Series, each mimber 25c. 

No. IIR. Fencing Foil Work Ulustrat- 

No. 19R. Professional Wrestling [ed 

No. 21R. Jiu Jitsu 

No. 25R. Boxing 

No. 30R. The Art of Fencing 

No. 65R. How to Wrestle 

No. 78R. How to Punch the Bag 

Group XIV. Calisthenics 

' 'Red Cover" Series, each number 25c. 

No. lOR. Single Stick Drill 

No. 16R. Team Wand Drill 

No. 22R. Indian Clubs and Dumb 

Bells and Pulley Weights 
No. 24R. Dumb Bell Exercises 
No, 73R. Graded Calisthenics and 

Dumb Bell Drills 

Group XV. Gymnastics 

"Blue Cover" Series, each number 10c. 

No. 124 How to Become a Gymnast 

No, 254 Barnjum Bar Bell Drill 

No. 287 Fancy Dumb Bell and March- 
ing Drills 

"Red Cover" Series, each number 25c. 

No. 14R. Trapeze, Long Horse and 
Rope Exercises 

No. 34R. Grading of Gym. Exercises 

No. 40R. Indoor and Outdoor Gym- 
nastic Games 

No. 52R. Pyramid Building 

No. 56R. Tumbling for Amateurs and 
Ground Tumbling 

No. 67R. Exercises on the Side Horse; 
Exercises on the Flying 
Rings 

No. 68R. Horizontal Bar Exercises ; 
Exercises on Parallel Bars 

Group XVI. Home Exercising 

"Blue Cover " Series, each number 10c. 
No. 161 Ten Minutes' Exercise for 
No. 185 Hints on Health [Busy Men 
No. 325 Twenty-Minute Exercises 
"Red Cover" Series, each number 25c 
No, 7R. Physical Training Simplified 
No. 9R. How to Live 100 Years 
N0.23R. Get Well; Keep Well 
No. 33R. Tensing Exercises 
No. 51R. 285 Health Answers 
No. 54R. Medicine Ball Exercises. 
Indigestion Treated by Gymnastics, 
Physical Education and Hygiene 
No. 62R. The Care of the Body 
No. 64R. Muscle Building ; Health by 
Muscular Gymnastics 



(Prices subject to change without notice.) 



ANY OF THE ABOVE BOOKS MAILED POSTPAID UPON RECEIPT OF PRICE 

7-18.2Q 




EDWARD B. WARMAN, 




U5 

Spalding '* Red Cover" Series of '^ — i r-i r—- 

Athletic Handbooks I 

No. 33R. 






TENSING 
EXERCISES 



BY" 

EDWARD B. WARMAN, A.M. 

LOS ANGELES, CALIFORNIA 



Published by 
] AMERICAN SPORTS PUBLISHING f|_ 

15 nl coMPAN^ Jnczi 

' [id 45 Rose Street, New York CI __ ZT 



*^OFYRIGHT. 1920 
BY THE 

\MERicAN Sports Publishing Company 
New York 



m 24 1921 



% 



g)CU60548l 



INTRODUCTORSr. 

There is good in all systems of Physical Education, but ther« 
is more good in some than in others. Being more or less fa- 
miliar with every system extant, I have no hesitancy in declaring 
in favor of a system that did more in six years than any other 
system or combination of systems did in thirty years. That is 
what this 'Tensing" and "Resisting" system of exercises did 
for me, and I now publish it for the first time — as a system. 

It is the most thorough, the most complete, the most satis- 
factory and the most fascinating of systems. 

Notwithstanding all this, you will seriously mistake if you 
depend solely upon any system of exercises for the purpose of 
obtaining and retaining health while at the same time you dis- 
regard the laws of hygiene. 

I have devoted these pages exclusively to my system of ex- 
ercises, inasmuch as I have elsewhere endeavored to treat, quite 
fully, the important subjects of Eating, Drinking, Bathing, 
Breathing, Ventilation, UnderK'car, Insulation, Color of Cloth- 
ing, etc., etc. 

Assuming that you are interested in the all-around develop- 
ment, I take the liberty of suggesting that you procure my pre- 
viously published series (covering the foregoing subjects) — six 
in number, as follows: Nos. 142, 149, 166, 185, 208, 213; only 
ten cents each. 

All of these belong to the popular Spalding's Athletic Library 
Series, and may be obtained from any agent handling the '"Spald- 
ing Athletic Goods" ; or of any newsdealer, or ma}- be ordered 
direct from the publishers, the American Sports Publishing Com- 
pany, New York City, N. Y. 

Vigorously yours, 

EDWARD B. WARMAN. 



THE WARMAN SERIES 



No. 7R Physical Training Simplified, 

No. 22R... Indian Clubs and Dumb Bells and 
Pulley Weights. 

No. 51R 285 Health Answers. 

No. 54R... Physical Education and Hygiene. 

No. 62R The Care of the Body. 

PRICE 25 CENTS EACH 

No. 185 Health Hints. 

PRICE 10 CENTS 



A 



send orders to 

American Sports Publishing Company 

45 rose street, new york 



SPALDING'S ATHLETIC LIBRARY. 



A FEW POINTERS. 

Tire a muscle (not 3'onrself) if 3011 desire its greatest devel- 
opment. This, however, is not necessary to secure general con- 
tour of figure. 

Only forty minutes are required to take all the exercises 
herein given. If you do not need all, do not take all. Of this 
you must be the judge. Believing, as I do, that every part of 
the body needs daily exercise, I take all of them daily; all (ex- 
cept the floor exercises) immediately after arising; all of the 
floor exercises before retiring. 

Whatever you do, be it never so little, do it regularly and sys- 
tematically. 

Do not hold the breath while exercising. Contract the muscles 
as if you were overcoming an actual resistance. When a muscle 
is brought to its greatest tension, it should be held a moment, 
then thoroughly relaxed. 

To hold your breath when exercising is to let 3^our muscles 
tear down at a rapid rate. The carbon dioxide accumulates very 
fast in the muscles and if you shut off the supply of blood or 
impoverish it, particularly during vigorous exercise, it is surely 
a tearing down instead of a building up process ; whereas, if you 
breathe continuously and rhythmically, fresh blood flows to the 
parts exercised. The gasping that follows the too long holding 
of the breath during exercise is liable to injure the valves of the 
heart. 

Bear in mind that muscles are not made better merely by 
working them, but by nourishing them ; also, by giving them fresh 
blood upon which to feed regularly. 

To extract the maximum amount of work from all the slow, 
tense exercises (those that have an interval of rest) the mus- 
cular contraction at the end must be positive; i. e., when you 



e srAr.DiNo-s atiilktic mbrar'?. 

have clone all you can (?), just do a little more, give an extra 
squeeze, impulse or contraction before relaxing. 

Full contraction of a muscle is absolutely necessary to pro- 
duce the best results; i. e., the greatest possible shortening of 
which a muscle is susceptible. To illustrate If a twelve-inch 
muscle is contracted to the full — say, seven inches — then fresh 
blood, necessary to its nutrition, is caused to flow through all 
its smallest vessels; but this is not tlie case if the muscle is con- 
tracted to only eight inches. The contraction must be the fullest 
possible, whatever may be the shape of the muscle. 



SPALDING'S ATHLETIC LIBRARY. 



^Accuse not Nature; she hath done her part: 
Do thou but thine." 



— Milton. 



SPALDING'S ATHLETIC LIBRARY. 



CORRECT POSITION. 

Standir-g. 

Sec fig. I. 

Correct position means the harmonic poise of the entire body. 
The chest should be prominent ; the hips and abdomen drawn 
back, the chin drawn in, slightly. 

The weight of the body should be neither upon the heels nor 
too far forward, but about midway between the two extremes. 
Do not bow back nor bend forward nor allow the chest to sink. 

When you have correct standing position 3^ou will be able to 
rise on your toes and descend again to your heels without strik- 
ing them heavily or bearing your weight thereon. In thus ascend- 
ing and descending, the body will not sway either backward or 
forward. 

To know what the correct position is, is one thing; to get it, 
is quite another, but to retain it habitually is the sum total of the 
"knowing" and the "getting." 











^^^^^^1 










FIG. 2 





SPALDING'S ATHLETIC LIBRARY. 11 



CORRECT POSITION. 

Sitting. 

See Fig. 2. 

When sitting at the desk to write or at the table to eat, one 
rule holds good : viz., do not have your chair too close to the 
desk or table. Sit as far back in the chair as you can without 
your back touching the chair back. Avoid stooping. Incline your 
body from the hips, not from the waist. Keep your eye (your 
mental eye) on your backbone. That right ; all right. But it is 
never right (in either a standing or sitting posture) if there is a 
hump in it. 



SPALDING'S ATHLETIC LIBRARY. 



CORRECT I'OSITION. 

Walking. 

See Fig. 3. 

To obtain a graceful carriage of the body — strength and grace 
combined — it is essential that the head be well poised, the chest 
prominent (the abdomen, not too much in evidence), the step 
firm but elastic. 

Be unconscious of the legs except as a means of support. Walk, 
as it were, from the chest. The walls of the chest should be 
raised and fixed (muscularly), the breathing at the waist (dia- 
phragmatic), the mouth closed. 

The athlete should show that he is an athlete at all times and 
on all occasions ; he sliould show it because he can't help showing 
it; he should show it by his activity in repose, his clear com- 
plexion, his bright eye, his buoyancy and his general manly bear- 
ing. 



SPALDING'S ATHLETIC LIBRARY. 



DIAPHRAGMATIC BREATHING. 
Abdominal. 

See Fig. 4. 

Place the tips of the fingers firmly just below the base of the 
sternum (breastbone), about over the pit of the stomach. Stand 
erectly, but do not incline the body backward lest you tense the 
muscles of the abdomen. Inhale (through the nostrils) slowdy 
but fully, causing a strong outward pressure against the fingers 
(not below). Check the movement a moment, then slowly expel 
all the air possible, the fingers following the relaxing muscles. 

Should you have any difficulty to get a strong movement of 
these abdominal muscles, lie on the floor flat upon your back, and 
place a heavy book or other object directly over the spot on which 
you pressed the fingers. Raise the object by the breathing. You 
will thus gain control of the breathing and, at the same time, 
greatly strengthen the abdominal muscles. 



SPALDING'S ATHLETIC LIBRARY. Jj 



DIAPHRAGMATIC BREATHING. 
Intercostal. 

See Fig. 5. 

Place the back of the fingers against the ribs and while press- 
ing firmly, inhale slowly and fully, causing a strong outward 
pressure against the fingers. Check the movement a moment, then 
slowly expel all the air possible, the fingers following the reced- 
ing movement. 



PALDING'S ATHLETIC LIBRARY. 



DIAPHRAGMATIC BREATHING. 
Dorsal. 

See Fig. 6. 

Place the hands to the small of the back, the thumbs pressing 
on each side of the spinal column. Inhale slowly and fully, caus- 
ing an outward pressure against the thumbs. Check the move- 
ment a moment, then slowly expel all the air possible, the thumbs 
following the receding movement. 



SPALDING'S ATHLETIC LIBRARY, 21 



DIAPHRAGMATIC BREATHING. 

Belt. 

Sec Fig. 7. 

Draw around you an Imaginary, elastic belt. Span as much of 
the waist as possible. Inhale slowly and fully, exerting an equal 
pressure front, sides and back. Check the movement a moment, 
then slowly expel all the air possible, the hands following the re- 
laxing of the waist muscles. 

You will observe that this is a combination of the three forms 
of exercises previously given. After gaining perfect control of 
the abdominal, intercostal and dorsal breathing, then, in all exer- 
cises requiring deep bre?thing. use the latter form — the belt. 



SPALDING'S ATHLETIC LIBRARY 23 



ACTIVE AND PASSIVE CHEST. 

Sec Figs. 8 and 9. 

By an ■a.t'ut chest,. I mean that the chest should be raised to 
Its highest petition muscularly; i. e., independently of the breath- 
,„g_purely ? muscular exercise; the passive chest being a com- 
plete relaxini, of the muscles. 

I am not a.i advocate of clavicular breathing to the extent of 
the raising or the clavicle (collar bone). All breathing should 
begin at the waist (diaphragm) and then extend upward, but 
zuithout liffing the upper chest. 

The mobility of the chest can be obtained and retained by mus- 
cular action-active to passive, passive to active, etc., and by ex- 
ercising the shoulder, back and chest muscles as hereinafter mdi- 
cated 



FIG.40 II 


^ FIG.H 



SPALDING'S ATHLETIC LIBRARY. 



FOREARMS AND FINGERS. 

See Figs. lo and ii. 

With the arms full length hanging at side, open and shut the 
fingers akernately. This should be done very slowly and pow- 
erfully as if resisting an opposing force. 

Extend the fingers and thumbs, in opening the hand, as if some 
one exerted a strong pressure against each finger and thumb and 
almost prevented your opening the hand, extending the digitals 
to the utmost. Relax, retaining position of fingers. 

Starting from this point, tense fingers and thumbs, and grad- 
ually close the hands against the same resisting force, clenching 
the fist as tightly as possible before relaxing and repeating. 

Ten or more times. 



Sr.VLDI.Ncrs ATIILKTIC I.ILKAHY, 



27 



FOREARMS AND FINGERS. 

See Figs. 12 and 13. 

Extend the arms full length at side, pahns down. Grasp, tight- 
ly, an imaginary or Hght dumbbell or rubber grips. 

Without lowering the arms, draw the hands as far underneath 
as possible. This should be done slowly as if resisting an op- 
posing force. Relax. Again tensing the muscles, raise the hands 
slowly to position and above as far as possible (without raising 
the arms), resisting the same imaginary opposing force. 

Ten nr more times. 



SrALDlxNG'S ATHLETIC 1.1BRAR1'. 



NECK. 

Sec Fig. 14. 

Imagine that some one is trying to choke you, and you have no 
other recourse than to tense your neck muscles. 

Think strongly, as it were, at the neck and, through the action 
of your thought, you can swell the neck muscles as if actually 
overcoming a strong resistance. 

Ten or more times. 



S1'A!.1)IX(;-.S ATHLETIC LirUAUY. 31 



ABDOMEN, BACK, SHOULDERS, ARMS. 

See Figs. 15 and 16. 

With the body resting only on the palms of the hands and on 
the toes, raise and lower the body slowly — without getting your 
back up. 

Push the body up full length of the arms and then lower it 
until the face nearly touches the floor. Do this very slowdy. but 
do not allow the body to sag in going down nor to curve the other 
way in going up. From the head to the feet it should remain 
as rigid as a log. 

Ten or more times. 



^5i♦ALt)ING*S ATHLETIC LIBRARY. 



SIDES, SHOULDERS, ARMS, BACK. 

Sec Fig. 77. 

Tense your arms to the utmost— after pushing them out a short 
distance from the sides of the body— and then bring them to- 
ward, but not q.uite to, the body, checking them in opposition to 
a -strong imaginary force. 

This exercise— so difficult to make plain through the medium 
of the pen— is not only one of the most fascinating, but one that 
exercises a set of muscles that is rarely, otherwise, developed. 

Twenty-five times. 



FIG. 19 



FIG. 18 



SPALDING'S ATHLETIC LIBRARY. 35 



ABDOMEN, SHOULDERS, CHEST, BACK. 

Src Figs. i8 and ig. 

Raise the hands high above the head as if to touch the ceil- 
ing, bend shghtly backward to get an impulse for the swinging 
forward. Keep the arms extended and as you sway forward 
touch the hands to the floor (or try to) zi'ifhont bending the 
knees. Then bring the body up to position and as far back as 
you can without undue straining, swinging the arms up and back 
of the head. 

Caution — Akcays bend the knees zvhen going baekzvard. 

Fifty times; back and forth, counting one. 




FiG.ao 



St»ALDING'S ATHLETIC LIBRARY. ^4 



ABDOMEN, SHOULDERS, CHEST, HIPS. 

See Figs. 20 and 21. 

As you raise the right arm — fully extended — and swing it up 
over your head, bend your body a§_ far to the left as possible 
(straight to the left) keeping both feet solidly upon the floor. 

Then swing the body as far a:s possible to the right, raising 
the left arm and lowering the right ; keeping both feet solidly 
upon the floor. Tense the arms. 

Twenty-five times ; right and left counting one. 





^■^ FIG.23 


FIG. 22 

... . ^ ,-.J 


1 


Wv s^^^^^^^^hI 



SPALDING'S ATHLETIO LIBRARY. 



ABDOMEN AND HIPS. 

Liver Squeezer. 

See Figs. 22 and 23. 

Stand perfectly erect. Twist the body sloivly to the right and 
stozvly to the left. Do not move the feet. This may be taken 
with the arms akimbo until accustomed to the movement, then 
the arms may be tensed and swung right and left as though 
striking at some one on each side as right or left is used. 

Fifteen times ; right and left counting one. 

;^^OTE.— The three exercises just preceding are known through- 
out the land as my "pet exercises." There are no series of move- 
ments better adapted for obtaining and retaining the suppleness 
of the waist muscles and for reducing or preventing excessive 
flesh on the hips and abdomen. To be effectual, however, they 
must be taken the full quota of times and with daily regularity. 



SPALDING'S ATHLETIC LIBRARY. 



ABDOMEN. 

See Figs. 24 and 23. 

Lie flat upon the back, the arms stretched abdve the head 
and in line with the body. Draw up both knees, clasp them with 
the hands, press them firmly against the abdomen, exhaling as 
you press. Then inhale deeply as you extend the arms and legs 
in opposite directions — back to position. 

Twenty-five times. 



SPALDINGS ATHLETIC LIBRARY. 43 



UPPER ARMS. 

See Figs. 26 and 27. 

Extend the arms horizontally. Tense the arms, close your 
hands half n'ay (thumb and fingers opposing each other). Pull 
both hands straight for the shoulders ; pull slowly as if resisting 
an opposing force. ]Make the muscular contraction very positive 
at the end of every movement. Relax. Push the hands back to 
position slowly as if resisting an opposing force. Extend arms 
to the utmost. Relax. 

Do not allow the elbows to lower in either movement. 

Seven times. 



SPALDING'S ATHLETIC LIBRARY, 46 



UPPER ARMS. 

See Figs. 28 and 2g. 

Extend the arms horizontally. Hands half closed, palms 
down. Tense the arms. Think of the arms as a strong steel rod. 
Rotate the arms as far to the right and as far to the left as 
pc^siblc — very slowly, and as if resisting an opposing force. 

.r order to retain the arms in position, imagine each hand 
turning, as it were, in a hole in the wall. 

Seven times. 



FIG.30 




SPALDING'S ATHLETIC LIBRARY 



UPPER ARMS. 

See Figs. ^0 and 31. 

Bow the legs. Arms at side, close to the body. Hands half- 
closed, palms forward. Tense the arms. Lift both hands, slowly, 
as if lifting a very heavy weight in each hand. Close the arms 
with a positive muscular contraction. Relax. Tense hands and 
arms again and lower them, slowly, as if resisthig an opposing 
force. 

Seven times. 



SPALDING'S ATHLETIC LIBRARY. 49 



CALF AND FOREARM. 

See Fig. 32. 

Standing in the correct position — the weight of the body over 
the center of the feet— raise the heels as far as possible from the 
floor and lower them again to position without swaying the body 
forward and backward. Rise slowly, and settle very lightly on 
the heels. 

As yon rise, tense your entire body and imagine a very power- 
ful person holding his hands on your shoulders. This will neces- 
sitate very slozv movement with great resistance. As you de- 
scend, the same force is used to overcome an imaginary resist- 
ance — as if powerful hands were placed under your arms. 

Seven times. 

Fifty times, when taking the movements more rapidly — with- 
out the resistance. Tlxese, for the sake of suppleness, should 
follow the resisting exercise. At the same time close and open 
the hands as in exercises Nos. 10 and 11, 



SPALDING'S ATHLETIC LIBUaUI. 



THIGHS. 

See Fig. 33. 

The squatting exercise. Settle the body as nearly as possible 
on the heels as they rise from the floor— the knees well apart. 
Then rise to position. 

Tense your entire body as you slowly descend against an imag- 
inary resisting force. Do the same as you rise. The slower 
and the greater force exerted the more rapid and complete the 
development. 

Seven times. 

Twenty-five times rapidly, without resistance. There is no bet- 
ter exercise to give elasticity to one's step. 

















FIG. 34 





SPALDING'S ATHLETIC LIBRARY. 



THIGHS AND KNEES. 



Resting the left hand, lightly, on back of chair (for balance) 
and weight of body on left foot, KICK vigorously forward and 
out with right leg, and recover quickly. 

The same with the left leg — the right hand on back of chair 
and the right leg bearing the weight of the body. 

Take this mildly at first so as to avoid any undue strain of ten- 
don or ligament. 

Fiftv times with each foot. 



SPALDING'S ATHLETIC LIBRARY. 6& 



HIPS, THIGHS, KNEES. 

See Fig. 35. 

Resting the weight on the left foot, the left hand on the hip 
or chair, extend the right arm to its fullest extent, palm of hand 
toward the floor, the arm on a level with the shoulder (or 
higher). Kick high enough with the right foot to touch the toes 
to the palm of the hand— zc/V/z 0/1^ lozcering the hand. 

Then, resting the weight on the right foot, repeat the movement 
with the left foot. 

"fen times — each foot. 



SPALniMG'S ATHLETIC LIBRARY. ^ 



ABDOMEN. 

Sec Fig. 36. 

Lie flat upon the back. Tense the arms alongside the body, 
but not resting them on the floor. Tense the legs. Lift them 
and lower them slowly, without bending the knees. Keep the 
legs together. Do not allow the head to rise from the floor. 

Seven times — up and down — without the legs or heels resting 
upon the floor until the seventh time. 

Caution. — Do not hold the breath. Inhale as the legs ascend; 
exhale as they descend; or, as is my rule in general, let the 
breathing take care of itself, providing you do not restrict it. 



SPALDING'S ATHLETIC LIBRARY. 



CHEST AND SHOULDERS. 

See Figs. 37 and 38. 

Bow the legs. Extend arms to the side. Tense arms and half- 
closed hands. Bring them to the front on a line with the shoul- 
ders; then back to position without lowering the arms. This 
should be done rapidly and very vigorously. 

Fifteen times, without stopping. 

Caution. — Do not hold the breath. 



SPALDING'S ATHLETIC LIBKaRI. gi 



CHEST AND SHOULDERS. 

See Figs. 39 and 40. 

Bow the legs. Bring the half-closed hands to the front near 
the body, palms up, the fingers toward each other, the arms not 
fully extended but bent at elbow, forming a sort of half circle. 
Tense the arms and hands very strongl}^ and swing them out 
and up at the sides, almost above the head, completing the circle 
without opening the arms. Rapidly and vigorously. 

Fifteen times, without stopping. 

Caution. — Do not hold the breath.. 



SPALDING S ATHLETIC LIBRARY. 



CHEST AND SHOULDERS. 

See Figs. 41 and 42. 

Bow the legs. Bring the half-closed hands toward the body 
thumbs almost touching each other, elbows extending somewhat 
sidewise. Tense the arms and hands and swing them up in front 
and above the head without changing the relative position of the 
hands and arms. Up and back to position rapidly ai^d vigorously. 

Fifteen times without stopping. 

Caution. — Do not hold the breath. 











r 


^ 1 








' ■;3f^';^^,^MJ|||lHj|ii 






FIG 43 





SPALDING'S ATHLETIC LIBRARY. 6S 



CHEST AND SHOULDERS. 

See Fig. 43. 

Bow tlie legs. Tense the arms and half-closed hands, extend- 
ing- one arm up and forward, the other down and back. Swing 
the arms, alternately, down and back, up and front, keeping per- 
fect time. Keep the arms perfectly straight and at the side, not 
allowing the body to twist. Keep the tension of the arms 
throughout. 

Twenty-five times without stopping. 

C.'^UTiON. — Do not hold the breath. 



SPALDING'S ATHLETIC LIBRARY. 



67 



NECK AND CHEST. 

Sec Figs. 44, 45, 46, 47, 48 and 49. 

Have the head well poised. Bend it as far forward as possible 
— chin to chest, and then as far backward. Do not move the 
body. 

Have the head well poised. Endeavor to lay the ear upon the 
shoulder — first right, then left. Do not move the body from side 
to side nor allow the shoulders to lift. Keep the eyes toward 
the ceiling (about 45 degrees) in order to keep the correct posi- 
tion of the head. 

Have the head well poised. Turn it to. the right and left alter- 
nately — --without moving the body. 

If you desire muscular development of the neck, tense the mus- 
cles as if someone was placing the hand against the head to pre- 
vent the various movements. 

If you desire flexibility take the movements without tensing 
or resisting. 

Fifteen times forward and back. 

Ten times side to side. 

Five times, turning or twisting right and left. 



SPALDING'S ATlilETlC l.lt?ftAftt 



ABDOMEN. 

See Figs. 50 and 31. 

Lie flat upon the back. Extend the arms full length above the 
head, resting them upon the floor. Tense the arms and legs. 
Raise them both simultaneously, arms and legs toward each other 
above the body. The legs kept together and unbent. Do not 
allow the head to rise from the floor. 

Seven times — up and down — without the legs or heels resting 
upon the floor until the seventh time. 

Caution. — Do not hold the breath. Inhale as the legs and 
arms ascend, and exhale as they descend ; or, as is my usual 
custom, let the breathing take care of itself, providing it is not 
restricted. 



SPALDING'S ATHLETIC LIBRARY. 



ABDOMEN. 

See Figs. 52 and 53. 

Lie flat upon the back. Fold the arms easily across the chest. 
Rise to a sitting posture without allowing the heels to lift from 
the floor or the knees to rise. Lower the body as slowly as you 
rise. Keep the legs flat upon the floor. 

If your abdominal muscles are not sufficiently strong, at first, 
to do this without a jerk or without lifting the legs, place the 
feet under the dresser, couch or some other object until the 
muscular contraction is sufficient of itself to raise and lower the 
body slowly. 

As this movement has an interval of rest at the end of the sit- 
ting and lying posture, I would suggest that you inhale before 
each movement and exhale at the close, i.e., inhale before rising, 
exhale after rising; inhale before returning, exhale after re- 
turning. 

Seven times, up and down. 



SPALDING'S ATHLETIC LIBRARY, 75 



ARMS AND SHOULDERS. 

See Figs. 54, 55 and 56. 

(i) Lock the thumbs together. Extend the arms down\yard 
close to the body. Pull vigorously and steadily for a moment 
or two. Then lock the forefingers and do likewise; then the 
middle fingers; then the third (or ring) fingers; then the little 
fingers; then grip the ends of all the fingers of one hand with the 
ends of all the fingers of the other hand. 

(2) Repeat the foregoing with the hands higher up — the fore- 
arms at right angles with the upper arms. 

(3) Repeat the foregoing with the hands higher up — about 
opposite the neck. 



^^HB ..^^^^ "^HHHP^ '^ 


1 


FIG. 58 




^^^^^^^^^^^B 


FIG. 57 

\ 




^ ..^.^^.^mmm 



oPALDlNu'S A'rflxvuiTIC LIBEARY. 



ARMS AND SHOULDERS. 

See Figs. 3/ and j8. 

y^) Repeat tlie exercise on previous page, with the hands back 
ot the head. 

(5)- Repeat the foregoing by starting at the last position and 
ending at the first by a steady attempt to pull apart from start 
to finish. During the entire passage the arms should be fully 
extended after raising them above the head and moving forward, 

•A void bending backward; rather incline the body forward. 



^ 





SPALDING'S ATHLETIC LIBRARY. 79 



ANOTHER LIVER-SQUEEZER. 

See Figs. 59 and 60. 

Stand erect, arms outstretched, feet 20 inches apart, abdomei: 
drawn back. 

Bend to the left, flexing the left knee, but keeping the right leg 
straight. Touch the floor with the left hand, by the side of the 
foot. 

Recover, make a momentary pause, and reverse the movement 
by flexing the right knee, keeping the left leg straight and touch- 
ing the floor with the right hand, by the side of the foot. 

Keep the abdomen well drawn in, esp^:.c'xAU when returning to 
position. 

Ten times side to side. 



SPALDING'S ATHLETIC LIBRAKX. 



A REST FOR BODY AND BRAIN. 

Sec Figs. 6i and 62. 

Place the hands back of the head. Interlace the fingers. Lean 
slightly backward and move the body sidewise — right and left — 
stretching the body to the utmost. Relax the mind as you stretch 
the bod}'. 

This need not be taken at any specified time nor any number of 
times, but when brain or body needs a recreative exercise. 




FIG. 63 



SPALDING'S ATHLETIC LlBRAftY. P3 



CALF, SHIN, ANKLE, FOREARM. 

Sec figs. 6s and 64. 

Sit. Extend the legs straight in front, high enough for the 
feet to escape the floor. Extend the arms down by your side. 
Tense the arms and legs. Close and open the hands as in 
exercises Nos. 10 and 11. As you close the hands with a firm 
grip, draw the ball of the foot firmly toward your body (heels 
pressed forward). As you open the hands and extend the fin- 
gers, press the ball of the foot firmly forward (the heels toward 
the body). Do not raise or lower the legs. 

Twenty-five times. 



SPALDING'S ATHLETIC LIBRARl. 



ABDOMEN, SIDES, BACK, SHOULDERS. 

See Figs. 65 and 66. 

Sit on the floor, body erect. Hold a rod or stick in the hands : 
knuckles up. 

Work the body right and left, as when paddling a canoe with 
a single oar. Carry each movement to the extreme turning 
point, the face following the movements of the hands. Endeavor 
to look directly to the rear, forcing the leading hand (the lower 
one) as far as possible. Do not allow the legs to move. This 
is an excellent exercise for the liver and kidneys. 

Twenty-five times. 



SPALDING'S ATHLETIC LIBRARY. 81 



ABDOMEN AND THIGHS. 

See Fig. 67. 

Lie on the right side, supporting the head with the hand, the 
other hand on the hip. 

Raise the left leg as far as possible. Keep the leg perfectly 
straight as you tense it and carry it as far forward and as far 
backward as possible. Point the foot downward. Endeavor to 
move the leg horizontally. 

Turn over and repeat the exercise with the right leg. 

Twenty-five times ; each leg. 



SPALDING'S ATHLETIC LIBRARY. 



A CHAPTER FROM A BUSY LIFE. 

Written for Health Culture, 151 West 'I'wenty-lhird Street, 
New York. 
My Dear Air. Turner: 

About once a year I get around to make my bow to the readers 
of Health Culture, to let them know that I am neither dead nor 
sleepeth, but, instead, as the years go by. my enthusiasm for per- 
fect health and manly strength keeps ever apace with the times. 

As figures do not lie (except in election returns), I trust 
that the following comparative table will prove to your many 
readers that the fool doctor of Chicago was entirely ofif his base 
when he declared that a man could not and should not attempt 
to develop, physically, after reaching thirty-five years of age. 
This statement is about as absurd as that of Dr. Osier, who 
claims that a man's usefulness is over at forty and that he should 
be chloroformed at sixty, and laid on the shelf. 

Last Saturday (April 29) T celebrated my birthday anniversary 
(fifty-eight) in my usual way, by riding as many miles on my 
wheel (before breakfast) as I am years old — or, I should say, 
years young. You see, I am within two years of the chloroform 
period, but it would take a mighty good man to lay me on the 
shelf, or even on my back. 

While I am interested in the physical education of the young 
of both sexes, T am especially interested in the betterment of the 
physical condition of those persons having reached or having 
passed the foretieth or fiftieth milestone: — an age at which they 
are liable to let up in their active physical life. I desire to assure 
them that letting up in daily exercise means letting down in 
health. 

Of course, the average man or woman of middle age does not 
oossess the vigor of youth ; however, I think it possible (as in 
my own case). Yet, as the mind has a most wonderful efifect 
upon the body, I would suggest that the thought of health and 
strength should be constantly held, and then appropriate exer 



SPALDINflS ATHLETIC LIBRAUY. 89 

cise taken to conform witli that ihougb.t ; then, add to this, right 
living. 

If I were asked as to the indications of health I would answer: 

1. Correct position of the body. 

2. Correct carriage of the body. 

3. A light and elastic step. 

4. A clear complexion. 

5. A bright eye. 

6. A sweet breath. 

7. An odorless body. 

These, all of these, may be obtained and then retained until 
long after passing three-score-and-ten. 

If I were asked how to get and how to keep health (health is 
wholeness, so there is no modification or qualification of that 
term; no good health nor poor health nor tolerable health— just 
health), I would call attention to seven more important factors, 
viz. : 

1. We eat and drink to make blood. 

2. We should exercise to circulate it. 

3. We should breathe deeply to oxy- 
genate (purify) it. Then keep normally 
and naturally active the four eliminating 
agents : 

4. The bowels. 

5. The skin. 

6. The lungs. 

7. The kidneys. 

To do this we should eat wholesome food (eating no more than 
the system requires), bathe daily (the temperature of the bath 
being suited more to the needs of the body than to the whims 
of the mind), exercise regularly (not spasmodically), and b« 
temperate in all things. 

Any one can theorize, but to live up to one's theory is quite 
another question. I am willing to be measured by the same 
standard wherewith I measure; therefore to encourage any that 
"may have come tardy off" I submit the following figures, which 
plainly indicate that I take my own medicine : 



90 



SPALDING'S ATHLETIC LlBltAftt. 



8.% 5 



^ 



looser ^^vo Ttinl^ 
rofO)-i)-i>-ii-i(>lTt-co 





■^ 




2. 


tN, 


eg 


VO 


o 


01 


Tf 


VO 


VO 


Tf lO 


00 




O 




M 




\n 




•^ 




<S\ 


\r 


c^ 


?^ 


►H 








01 


•^ 


fO 








■^ 




ro 




o 

>, 




ro 












:^ 














ro 
















a 


VO 


VO 


\o 


o- 


01 


■^ 


VO 


VO 


TT lO 


CO 




d 




t-H 




"3 








i? 


In. ro r>- 










01 


■^ 


<^ 








-^ 




fO 




^ 




•"■ 






































1 




01 










? 










^ 




fO 










O 


g 




a 


XT 


rs 


tN. O 




^ 


VO 


VO 


Tt lO 


^ 




6 




o 




"fi. 


■4^ 




\J- 


VO 


ro xr 


<-< 








01 


■^ 


fO 




"^ 




^ 




<^ 


W 










































P^ 


Q 




^_ 










^^^^^^ 
















O 


I^ 




s. 




tN 

oo 


% ^ 


h-H 


rn 


M hH (vq 


^ 


■ 




• 












1 




" 




































< 


^ 


t 


1 
1 


r<- 


o 


o 


•^ ^ ^ :<:^ :^ :>^ ^ 

H-i 1-. 01 lO lO ro fO 


. 




, 










p< 

o 
u 


1 






a 

IN, 

00 




HH 01 




01 




; 




I 












CQ 


•K;, 






































< 






1 


ir 


1 


^ ^ ^ 


01 


to U-) fO 00 

HH HH 01 ^ 


; 




: 










o 


■;g 






































g 


a 


v^ 


i^. 












:^ 


























'^ 


o 


■§■ 


o 


ro M 


m i-i 


01 


«0 VO fO ^ 


• 




• 










H 


s 




lo c^ Tj- Tf M 




►-^ 


•-I 


01 


T 


• 




• 










CO 


•^ 








































W 










































W 


^ 

^ 




1 


^ g ^ ^ :: 


01 


If? :^ ^ ? 


: 




: 










;z; 


« 








































H-t 


^ 




VO 


t/3 


w- 








_c 
























iz; 


o 




eg 


^ :a 


c 


Z. 


.s 


:^ 


_C 


_c 


r 


_d 
















< 








oc 





(N 


Tf H- 


01 


lO to fO fO 


. 




• 




• 








si 






^ c 


Tf -"^ H- 


h-l 


►1 


>— 


0( 


Tf 






• 




• 
















(N 




















1 f 




, 




, 




























/^^ 


1 






X 


; 


c 
o 






,»^ 
























13 


(J 


u 


• 




• 


v>^ 










< 










B 


< 








e 

O 

c 


■*-> 
C 
O 

o 


o 










/■ — 




f5 






< 






C 

■ s 












% 


oo 


J2 

1 


o 


c 
> 
m 


C 


> 

J5 


u 



SPALDING'S ATHLETIC LIBRARY. 91 

I have no record of measurements previous to 1895. I re- 
member, however, that my weight in 1871 (during my "sparring 
bouts" with my old chum, Charhe Nolting, in the old Fourth 
Street gymnasium, in Cincinnati, Ohio,) was then but 145 
pounds. 

From 1895 to 1898 the measurements remained about the same, 
but in the latter part of 1898 (having passed my fifty-first birth- 
day anniversary) I formulated my system of tense exercises 
(double contraction), which I now take dail}^ 

Note the increase in the measurements of the forearm, upper 
arm, neck, calf, thigh and chest; the decrease in waist and hip 
measurements, and the great decrease in weight since 1895. 
^ It will be observed that in 1902 I dropped down to 167 pounds 
(the lowest in twenty years). This was due to a change of 
^diet— but only in one respect, viz. : the complete cutting out of 
meat for a period of three months. This occurred during our 
never-to-be-forgotten sojourn in that most charming city, country 
and climate— Victoria, E. C. 

During that period I made no other change in my habits, but 
rode my wheel, as usual, in the early morning hours (covering 
1,039 miles), and ate, as usual, but two meals a day. 

Not being a vegetarian, I did not partake of those vegetables 
that are a substitute for meat (beans, peas, lentils), except occa- 
sionally the former. This was not because I do not believe in 
them, but because I do not like them. In the place of meat I ate 
eggs and cheese, daily. Notwithstanding the fact that I ate 
cereals with an abundance of sugar and cream, more potatoes in 
the three m.onths than I would usually eat in a year, cheese (of 
which I am exceedingly fond) ; these and other fattening foods, 
I lost in weight instead of gaining. Physiologically considered, 
this may seem to be almost paradoxical; but not so. In the 
ordinary run of life this would make one very fleshy (adipose 
tissue), but my exercise was so vigorous that instead of this food 
forming fat cells it was consumed as heat for the '.ecessary 
muscular* energy. 

The result as regards health? I was. have since been, am 



92 SPALDING'S ATHLETIC LIBRARY. 

now, and alvva3'S shall be well — perfectly well every minute of 
every day. Yes, I have gone back to the flesh-pots of Egypt, but 
I am not an extremist. When I want meat I eat it. Nature 
makes out my bill of fare and when she calls for meat it is 
forthcoming ; sometimes once a day, for two or three days in 
succession ; sometimes only three or four times a month. There- 
in I know I am not a slave to appetite. 

It is not so much what you eat as how you eat, not how mv.cb 
nor how little you eat. Out of my thirty-seven years' experience 
it took me twenty years to learn this little, simple, yet funda- 
mental principle; to learn, also, that physical training, per sc, 
is but half the battle; that health, strength and longevity depend 
equally as much upon right living ; that every man should be a 
law unto himself, but he must understand the law. I have no 
patience with the extremists or the faddists only insomuch as 
they get people out of a rut and cause them to think for them- 
selves. 

I trust that this little message may be the means of arousing 
to action some casual reader of H. C. (the regular readers "need 
no spur to prick the sides of their intent"). Then, in conclusion, 
1 say — Begin nozv! 

"How wise w^e are when the chance hai^. g-ono 
And a backward glance we cast; 
"^^e know Just the thing we should have done 
When the time to do is past/' 

Vigorously i^ours, 

Edward B. Warman. 



I ACCEPT NO 
SUBSTITUTE 



THE SPALDING 



TRADEMARK "^Kl^^l 



.QUALITY 



No. 13 

Correcl Shoes 
for Boxing 




Spalding Gymnasium Shoes 

No. 15. High cut, kangaroo uppers; 
genuine elkskin soles; will not slip on 
floor; extra light; the correct sho»»s 
to wear for boxing. . . Pair, 

No. 155. High cut. black leather. efR.' 
skin soles, soft and flexible. Pair, 

No. 166. Low cut, black leatiiei-. 
electric soles. . . ; . Pair, 

No. 66L. Women's low cut, extra light 
selected black leather uppers, with 
electric soles. .... Pair, 

No. 21. High cut. black leather; elec- 
tric soles; sewed and turned; ex- 
tremely light and flexible. Pair, 

No. 20. Low cut, otherwise as No. ^ri; 
sewed and turned. . . Pair, 

No. 20L, Same as No, 20, but /i 
women's sizes. . . . Peur, 

Spalding Knockabout 
Leather Gymnasium Shoes 

Flexible Soles 

tlo. GWH. High cut, special pearl 
colored leather; flexible sol<:s; well 
made Pair, 

No. GW. Low cut. otherwise as GWH, 



op 
Special B( 



Spalding 



Pair. 




owling Shoes 

No. 148. For bowling and genera! 
gymnasium use; light drab chrome 
tanned leather uppers, with electric 
soles.: laces extremely low down. 
Pair., 



Spalding Gymnasium and Acrobatic Shoes 

No. FN. Corrugated rubber sole, special leather uppers. For acrobatic and wrestling wear. ..... Pair, 

No. FL. Extra high cut canvas acrobatic shoes. (Pat. Aug. 17, 1915). Special leather soles, will not harden in wat«. 

Shoes are reinforced where upper and sole are attached Pair, 

No. FM, Three inches lower than No. FL. White canvas shoes, black trimmed ; special leather soles. . . " 
No. £• Low put canvas, canvas soles a ^ 3 .. a •«. m _••-•• • " 

Spalding Fencing Shoes 

No. L. Drab glove leather, red trimmings. Not carried in stock; supplied on 
special order only. Specify on order if to be made with or without toe 

. extension sole, and on which shoe. Pair, 

No, LW, Women's, Otherwise same as No. L. . , t. .. .. j » » ^' 



Spalding Clog Shoes 

No. 1-0. Goatskin uppers; wood soles. Special order only. 





HOW TO MEASURE FOR ATHLETIC SHOES 

Jumping Sh 



c usually worn without stock* 
■1th stockings ; lake measure. 
th youi order. Don't Rush I 



Running Shoes. Jumping Shoes. Hurdling Shoes, and Pole Vaulting Shoes 
ings ; take measurements over bare feet. All other athletic shoes are worr 
ments over stockings. Take measurements as directed below and send 
Be Careful I 

In sitting position draw outlines of feet, both the right end left, measuring over stockings or bare feet a» 
required, according to style of shoe; then, with tape measure, drawing same tight, measure ball, waast, 
instep, heel and ankle, as shown in cut. 

IMPORTANT— Hold pencil perpendicularly all around the foot, especially at back of heel and «l 
end of great toe. 



PROMPT ATTENTION GIVEN TO 
ANY COMMUNICATIONS 
ADORESSEOTOUS ' 



A. G: SPAL DtNG^ & BR0S. 

STORES IN ALL LARGE CITIES 



FOR GOf^FlHEUST OF STORES 

SEE INSIDE FRONT COVER 

OF THIS BOOl 



IfRICES SUBJECT TO CHANGE WITHOUT NOTICE. For CuuuliM price* see apecial C«Mdiaii Catalo.,. 



suBsmuUHE SPALDING 




JRADEJVIARK 



Spalding Trade-Mark Indian Clubs 

STAINED FINISH 
Good material, and far superior in shape and 
finish to the best clubs of other makes. Each 

pair wrapped in paper bag. 

Model BS — Weights specified are for each club. 

>^ lb. . . Pair. $ .85 I>^lb. . Pair. $1.30 




MTlb. 
1 lb. 



1.05 
1.15 



lb. 
lb. 



1.45 
2.00 



Spalding Exhibition Clubs 



No. A 



No.AA 



Handsomely finished in ebonite; for exhibition 

and stage purposes. Clubs are hollow, with large 

body, and although extremely light, represent a 

club weighing three pounds or more. 

No. A. Ebonite finish Pair. $5.00 

No. AA. With silvered bands. . . " 7.00 



Model BS 



Indian Club and Dumb Bell Hangers 

Made of Iron and Nicely Japanned 
No. 1 Pair, 25c. 




Spalding Ash Bar Bells 



^ 



# 



No. 2. Selected material, highly polished. 5 feet long Each, $1.00 

Calisthenic Wand 



No. 4. 4K feet long, 1 inch diameter. Black finish . Each, 2Sc,ifS2.70Doz, 

School Wand 



No. 3. 3^ feet long. Straight grained maple, black finish. Each, 20c. -^ S2J6 Doz, 

The prices printed in italics opposite items marked within will be quoted only on orders for one- 
half dozen or more at one time. Quantity prices NOT allowed on items NOT marked with "k 



PRMPT ATTENTION GIVEN TO 

ANY COMHUNIGATtONS 

ADDRESSED TO US 



A.G.SPALDING & BROS. 

STORES IN ALL LARGE CITIES 



I FOR COMPLETE LIST OF STORES 

SEE INSIDE FRONT COVE! 

BFTHISBOOI 



|>RJC£S SUBJECT TO CliANGC WITHOUT NOTICE. F« 



ACCEPT NO 
SUBSTITUTE 



THE SPALDING 



QUALITY 



Spalding Spring Grip Dumb Bells 

Manufactured by A. G. Spalding & Bros. 
These dumb bells are made in two halves connected 
by steel springs — as specified in the Sandow patent, 
which expired August 8, 1 9 1 6 — the effort necessary in 
gripping, making it necessary to continually devote 
the w^hole mind to each movement. This concen- 
tration of will power on each muscle involved is what 
is responsible for the great results obtained through 
properly exercising with them. 

Black Enameled Bells, Springs Nickel-plated 
and Polished 

Seven steel springs. . Pair, $3.00 
Five steel springs. . " 3.00 
Five steel springs. . " 2.50 
Four steel springs. . " 2.00 
Spalding Patent Spring Grip Dumb Bells are used 
by all the greatest athletes in their training. 

Spalding Trade-Mark Wood Dumb Bells 
Model AW. Stained Finish 

Good material and superior in shape and finish to 
best wood dumb bells of other makes. Each pair 
wrapped in paper bag. Weights specified are for 

each bell. 
^Ib. . .Pair, $.85 IJ^lb. . Pair, $1.30 
H\h. . . " 1.05 21b. . . . •• 1.45 
1 lb. . . " 1.15 



No. 6. 


Men's. 


No. 5. 


Men's. 


No. 4. 


Ladies' 


No. 2. 


Boys'. 





Spalding Iron Dumb Bells 

|k Made on approved models, nicely balanced and 
I finished in black enameh 

Sizes, 1 to 25 lbs 13c. lb. • 12c. lb. 

50 lbs, 13c.lh, if 12c. lb. 

Weights between 25 and 50 lbs. 

Each, 17c.\b. if 16c. lb. 

Weights between 50 and 100 lbs. 

Each, 20c. lb. * ISC. lb. 
Bar Bells, weight 25 lbs. or more for complete 
Bar Bell, supplied regularly with steel handles, 
length 3 feet between bells. 17c. lb. * 16c. lb. 
Bar Bells, weight 25 lbs. or more for complete 
Bar Bell with steel handles, either shorter or 
longer than regular length, as noted above. 

25c. lb. • 23c. lb. 

Prices for Bar Bells, weighing other than above, quoted on application 

Quantity prices allowed on 25 lbs. or more of iron dumb bells or 100 lbs. or more of bar bells. 
The prirefi printed in italics opposite items marked with ic will be quoted ovhj on orders for one 
dozen pairs or more on sizes tip to one pound, and on one-half dozen pairs or more on sizes 07-er 
one pound in weight. Quantity prices will NOT be allowed on items NOT marked u'ith-fc 



ATTENTION GIVEN TO I 
ANY COMMUNICATIONS 
AODRESSEDTOUS ' 



A. G. SPALDING & BROS; 

STORES IN ALL LARGE CITIES 



1 FOR COMPLETE LIST OF STORES 

SEE INSIDE FBONT COVER 

OF THIS BOOK 



JPRICES SUBJECT TO CHANGE WITHOUT NOTICE. For Canadian price, see epecial Canadian Catalogue 



ISUHESPALDING 



■^^rfiift 



TRADEMARK^Zun' 



SPALDING CHAIN BELT ROWING MACHINE No. 600 

Suitable Alike lor the Athlete or the Ordioeury Man or Woman 




Operated Just like rowing 



No. 600. The ideal boat for home uae and tralo* 
ing purposes. Brings the 'exercise usually 
obtained on river or lake into the home or becU 
room. Fitted with roller seat and adjustable 
shoes to fit either a tall or a short person* 
Thumb-nut arrangement controlling belt allow* 
ipore or less friction to be thrown into the run- 
ning parts, imitating the resistance which exist* 
\vhen forcing a row boat through the water. 
The resistance may be reduced for the weaker 
sex or increased to suit the strongest athlete.^ 
Oars are pivoted in such a way that operator 
can handle and turn them same as he -would 
during the return and feathering motion with 
a boat oar. Floor epace required. 6x5 
feet. 



SPALDING FRICTION ROWING MACHINE No. 119 




No. 119. The means used to produce the resist- 
ance is a simple friction clutch, which takes 
instant hold at the commencement of the stroke 
and retains the pressure till its completion, 
when it instantly releases it, precisely as in a 
boat. Qyickly taken apart without loosening 
any bolts or screws. E^ch machine is adjust- 
able to any amount of friction or risistance 
Do nol-Aise oil on friction cylinder. If its action iV 
not perfectly smooth a little clear soap rubbed on 
its surface will properly correct its action. Floor 
•pace required, 4}4 feet hy 4'/i feet. 



SPALDING ROWING ATTACHMENTS 

For use with No. S Chest Weight Machines 
Particularly suitable for home use. Can be detached f^om the weight machine quickly and put away in a very small 



space until the next opportunity for use presents itself 
No. 5 (see opposite page) which have 
center arm adjustment, or with handles 
arranged so that they can be pulled from 
• bracket close to the floor. 



To be used in connection only with chest weights, like Spalding 




No. R. Designed to fill the demand for a low priced 
article of this kind, built along substantial lines. 
Gives entire satisfaction. Floor space required, 
4>i feet by 12 inches. 

NOTE-The*^ Kovring Attocliinents. No*. 1 md R. can b« »fi only in conDeetlon with th* No. 6 Type of Cbe>t.Weigl>t MaeUn* 



No. 1. This, attachment, as will be noted, has out-riggere and 
arms similar to the rowing machine, and offers a great variety of 
work when used in connection with chest weight. Floor space 
required, 4yi feet by 4^ feet. 



FROMPT AnENTION GIVEN TO 
ANY COMMUNICATIONS 
I ^JODRESSEOTOUS, 



A. G. SPALDING & BROS. 

STORES IN ALU LARGE CITIES^-:. 




^Ii^SeTHE SPALDING 



QUALITY 



SPALDING CHEST WEIGHT MACHINES 






Spalding Chest Weight No. 2 Spalding Chest Weight No. 12 Spalding Chest Weight No. S? 



{Vio. 2. A good machine for home use; 
noiseless and durable. ^X'ell made and 
easy running. Rods are |'8-inch cop- 
pered spring steel. Weights are 5-lb. 
iron dumb bells, one to each carriage, 
and may be removed and used as 
dumb bells. Wall and floor boards 
are hard wood, nicely finished and 
stained. All ceistings heavily japanned. 
Every part of machine guaranteed free 
pi defect. 



No.l 2. This machine, especially designed 
for home exereise, will be found high, 
grade in every particular. Cast iron parts 
are all nicely japanned. The wheels are 
iron, turned true on centers, and have 
hardened steel cone point bearings. The 
guide rods are spring steel, copper- 
plated. The weight carriage has remov- 
able felt bushings, noiseless and durable. 
Each handle is equipped with 1 pounds 
of weights. 



No. 5. Because of its adjustment feature, 
which permits of all lower, as well aa 
direct chest movements, this machine 
really combines two machines in one, 
and is particularly suitable where space 
is a consideration. The various .hanges 
are made by raising or lowering the cen- 
ter arm, requiring but a few seconds. 
Japan finish. Each machine is equipped 
with 1 6 pounds of weights. 
Elxtra weights for above, I i4 lbs. . 



Spalding Chest and Neck Attachment 



Spalding Foot and Leg Attachment 



For business men. Overcomes tendency to forward head. This provides a local exerciser for all muscles of the leg. 
due to continuous work at desk. For women, will help As such it is an excellent device for strengthening weak 
develop a nicely rounded neck, muscles, toning up others and giving exercise to stiff jomts. 





No. 3. Heavy cowhide, fleady for use by dimply snap- 
iping to one of the handles or both. 



No. 2.. Heavy cowhide. Readily attached ti'one handle Of 
■ both; can be worn with or without shoe. 



PROMPT ATTENTION GIVEN TO 

ANY COMMUNICATIONS 

ADDRESSED TO US 



A. G.SPALDING & BROS. 

STORES IN ALL LARGE eiTIES 



FOR COMPLETE LIST OF STORES 

SEE INSIDE FRONT COYER 

OF THIS BOOK 



SSIHESI^I-DING 



)TRAPI:iyiARK^ari 



SPALDING 
Gymnasium and 
Athletic Equipment 



Made of Best Materials 
Durable 
Comfortable 
Correct in Design 
Carefully Made 



A THLETIC UNIFORMS differ in construction from ordinary 
'**' clothes in that they must be especially strengthened in the 
parts bearing the strain. Only long years of practical experience 
in making athletic uniforms can determine the weak spots. 

Spalding has had this experience and puts it into practice in 
their own factory, where these goods ate made. 

Thos who wear them have told . us they are durable and 
comfortable. 

CPALDING GYMNASTIC UNIFORMS have been used for 
^ years by colleges, schools, Y. M. C. A's, clubs, etc. 

Why? Because the leaders of such organizations and insti- 
tutions have discovered they meet the approval of those using 
them, tnus eliminating friction between the director and his 
pupils or members. 

Why ? Because the wearer is perfecdy satisfied* 



WRITE FOR 

Spalding Catalogue 

CONTAINS A FULL LINE OB 

Shirts, Tights, Trunks, Shoes, etc 
Suitable for Gymnasium and Athletic Use 



FREE ON REQUEST 



r OF stores] I 

4TC0VEI I 



PROMPT AHENTION GIVEN Tfl 

ANY COMMUNICATIONS 

ADDBESSEO TO US 



A.G.SPALDING &, BROS 

STORES IN ALL LARGE CITIES---,: 



FOR COMPLETE LIST 
SEE INSICE FRONT 





TN TRACK AND 
■■■ FIELD SPORTS 

Spalding implements are pre-eminent. 
From the running shoes for Olympic 
winners to the missiles of weight 
throwers, Spalding goods are always 
in evidence when championships are 
won or records made. 

Ruling bodies in track and field 
athletics certify to Spalding Quality 
in the recognition of Spalding im- 
plements for use in Olympic and 
championship contests. 

Don't be led astray by the false 
cry of cheapness and "just as good." 
Remember that superiority in com- 
petition is the result of Quality in 
equipment. 



U/^^^^^^ 



NEW YORK and all LONDON 

CHICAGO large cities in the PARIS 

SAN FRANCISCO United States SYDNEY 



LIBRPRY OF CONGRESS 

I iiiiii Hill Hill Hill mil Hill mil Hill mil iiiii iiiii iiii ihi 




PI 11^ m Q 00g 010 ggg 5 ^ 



A scparcvte book covers every Athletic Sport 
and is Official and Standard 




ST [q,C^S.l9n4 W Mr J\ JL LI 1 JN Cj ParITI' )()0 

ATHLETIC GOODS 

ARE THE STANDARD OF THE WORLD 



AG. Spalding^ Bros. 



MAINTAI.N WHOLE 

NLVn' YORK 



CHICAGO 



PHILAUELPHJA ST. LOUIS LOSANGKIES 

I OS TON '^^-'*^^* tfE^f^^|f^*^^^^^'^^^^*f^-Tfr^ 
Bl'FFALO CINCINNATI PORTLAND 

ALRANV CiIeVFLAND SALTLAKFCITV 

ROCHESTER COLUMBUS DENVER 

SYRACUSE ATLANTA KANSAS CITY 

PITTSBURGH LOUISVILLE MILWAUKEE 

BALTIMORE DALLAS MINNEAPOLIS DES MOINES 

WASHINGTON NEW ORLEANS ST. PAUL 
LONDON. ENGLAND MONTREAL. CAN, TORONTO. CAN 

LIVERPOOL. ENGLAND EDINBURG H. SCOTLA ND 

BIRMINGHAM. ENGLAND GLASGOW. SCOTLAND 

MANCHESTER. ENGLAND PARIS. FRANCE 

BRISTOL/ENGLAND SYDNEY. AUSTRALIA 



NEW TORK CHICAGO SAN FRANCISCO CHICOPEE. BIASS. 
LTN BOSTON PHIIiADEXPBIA ^ LONl>ON, EN6. 



